glute-ham raise

Equipment

body weight

Target muscle

hamstrings

How to perform

1. 1

   Adjust the glute-ham raise machine to fit your body.

2. 2

   Position yourself face down on the machine with your ankles secured.

3. 3

   Place your hands on your chest or cross them over your chest.

4. 4

   Engage your hamstrings and glutes to lift your upper body up towards the ceiling.

5. 5

   Continue lifting until your body is in a straight line from your head to your heels.

6. 6

   Pause for a moment at the top, then slowly lower your body back down to the starting position.

7. 7

   Repeat for the desired number of repetitions.